Workout of the Day.
RXD
0-5min
Assault Bike 50/40cals
5-10min
30 Cluster (135/95lbs)
10-15min
Run 800m
15min +
25 Squat Clean (135/95lbs)
Fitness
0-5min
Assault Bike 30/20cals
5-10min
30 Power Clean and Push Press
10-15min
Run 800m
15min +
25 DB Squat Clean
The last EMOM Monday for the month! t is a great mix of monostructural and moderate loading using a work/rest protocol. Lots of pulling, so make sure you don’t hang on to that barbell any longer than they need to!
For the first 3 sections, you have 5min to get each movement done. You get to rest the remaining time left in those 5min sections. For the last section, the 25 Squat Cleans, You have as long as it takes. However, ideally it shouldn’t take longer than 5min, But you may be a little fatigued from the previous movements AND 25 Squat Cleans is spicy no matter where they are programmed!
Also this week.
Yoga on Tuesday at 7:30 pm
Running club on Wednesday at 5:45 pm
Yoga on Saturday at 8 am
Community workout at 930am
We are also hosting a USAW weightlifting Certification this weekend so if you see them this weekend say HI.
Also, Bring in your Sweater to be screen printed by next Wednesday. (Cost is $12)
